cycle II week 3 (Sep 24 to 28)

Cycle II (Sep 9th–Oct 6th), Week III (Sep 23rd to 29th), Workouts I, II, III.

Monday, 9/24 (Workout I)

Front Squat 5 x 45 / 1 x 140, 170, 180, 190, 200, 210, 220 (PR) / f x 225
Press 10 x 45 / 1 x 75, 95, 105, 115, 125, 133.5 / f x 138.5
Power Clean (KG): 50, 55, 60, 65, 70, 72, 72, 72, 74, 74, 74, 76, 76, 76, 79 / f x 82

Wednesday, 9/26 (Workout II)

Front Squat 2 x 7 x 45 / 3 x 137.5 / 1 x 187.5, 197.5, 207.5, 217.5, 222.5 (PR) / 1 x 200 (stopped because of back pain).
Press 12 x 45 / 3 x 75 / 1 x 95, 110, 123.5, 133.5 / f x 138 / 3 x 115 / 4 x 115.
Power Clean: too much back pain, not enough time.

Friday, 9/28 (Workout III)

Full Rebellion! No Lifting.

Warm-Up: Jump Rope
Skill: Turkish Get Up “3-2-1″ with 35 lb KB. Procedure: 3 minutes max reps, rest 1 min; 2 min max reps, rest 1 min; 1 min max reps. Did not count reps. Got a lot!
Conditioning: 5 minutes, approximately, jump rope single unders x 10, double-unders x 1.
Spring: 3 x 200 meters @ 150 sec. intervals.

I had back pain all week, in my upper-lumbar region, right side. Very painful and stiff. Not pretty. Pretty amazed I got FS PRs on both Monday and Wednesday, in spite of that.


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